When you think of Japanese wellness practices, what comes to mind? Maybe relaxing in a steamy onsen, forest bathing, or zen meditation? There are so many Japanese traditions that support health and wellness, so you’ll be spoilt for choice on a retreat…
In this guide, I outline some of the most popular wellness practices in Japan along with my personal favourites that I think you’ll enjoy.
Hi! I’m Caroline, your wellness retreat travel guide. I’ve worked in the wellness industry for 15+ years & been lucky enough to stay at amazing health resorts around the world. Let’s get you inspired & prepared to go on your own retreat…
Whether you want to relax, work on your fitness, or develop a deeper sense of balance, there are Japanese practices that can help…
1. Zen Meditation (Zazen)
Let’s kick off with one of the most famous Japanese practices: Zen meditation. If you’re keen to quiet your mind and find inner peace, then it’s a perfect starting point.
Rooted in Zen Buddhism, it’s a seated meditation practice that focuses on posture, breathing, and mindfulness. Participants typically sit cross-legged, often in a serene temple or quiet space, and focus on deep, rhythmic breathing while observing thoughts (without judgment).
Zen meditation (also referred to as Zazen) can promote mental clarity, help reduce stress, and make you more ’emotionally resilient’. Yes that’s a thing. It’s a wonderful way to hit pause and reconnect with the present moment.
You might also like… these Japanese wellness retreats which include an opportunity to meditate with monks.
2. Forest Bathing (Shinrin-yoku)
The concept of forest bathing isn’t new but its gained increasing awareness among westerners recently. When I lived in Tokyo, escaping the city for a forest walk was always a rejuvenating experience. But the key to forest bathing is that it needs to be approached mindfully – it’s not just hiking.
Picture yourself walking slowly through a forest, surrounded by the sound of rustling leaves and the scent of fresh pine. Taking in the sounds of birds, the crunch of twigs underfoot, and the sensation of the cool breeze against your cheeks. This is a glimpse into Shinrin-yoku, or forest bathing.
It’s a therapeutic practice where you to immerse yourself in nature. Taking slow, mindful steps, focusing on your senses, and letting the calming environment wash over you, has a soothing effect on your parasympathetic nervous system.
Studies have shown that forest bathing can reduce stress, lower blood pressure, and even boost your immune system. So it’s well worth experiencing it while you’re in Japan (or trying it out in a local forest if that’s easier).
3. Onsen & Bathing Rituals
Japan is absolutely covered in onsen which are hot spring baths. It doesn’t matter if you’re going on a ski trip to Hokkaido or beach break in Okinawa, there’ll be an onsen nearby. Relaxing in one of these steamy baths, especially the outdoor ones with epic views of nature, is a truly special experience.
Onsen water is often rich in minerals which are believed to heal the body and calm the mind. Before entering an onsen or bathhouse, you’ll cleanse your body thoroughly as part of the purification process. Then you get to immerse yourself in steamy water and feel the muscle tension melt away.
Bathing can help to improve circulation, relax the muscles, and support mental well-being. But a Japanese onsen experience is also a deeply meditative ritual that’ll leave you with a sense of calm long afterwards.
4. Hara Hachi Bu (Mindful Eating)
Do you ever find yourself eating too much and feeling sluggish afterwards? The old ‘my eyes were too big for my belly’ problem is real… But Hara hachi bu could be the answer.
It’s a Confucian teaching that guides people to eat until they’re 80% full. The Okinawan’s are particularly known for this practice and it’s been linked to the region’s impressive health and longevity stats. They have one of the highest numbers of centenarians anywhere in the world (and they live active, healthy lives).
The nutritionist in me can’t resist noting that this practice is also supported by western science. It takes around 20 minutes for your brain to realise that your stomach is full. This delay means it’s easy to accidentally over-eat – but the 80% principle can help to avoid this.
So, how do you ‘hari hachi bu’ in practice? Well, it’s really about slowing down, savouring each mouthful, and listening to your body’s signals. Then stop eating just before you feel completely full. You’ll usually find that you feel totally satisfied 20 minutes later!
5. Misogi
Misogi is a Shinto purification ritual that involves immersing yourself in cold water (traditionally a river or waterfall). But some Tokyo retreats and spas offer misogi-inspired treatments that involve rainfall showers, swan neck jets, and ice baths.
A traditional misogi practice might involve standing under a rushing waterfall or wading into a cold river. People meditate or chant which doing this, with a focus on physical and mental cleansing.
Misogi is thought to boost circulation, build mental resilience, and reduce stress. It’s like a spiritual cold plunge that leaves you feeling refreshed and invigorated.
6. Cycling
Cycling in Japan isn’t like cycling in other countries. In the UK for example, it can be a bit stressful because cars drive very close and are always in a rush. But in Japan, I honestly found cycling a serene experience – even in central Tokyo!
Cycling isn’t just a way to get from A to B – it’s also an opportunity to connect with nature and your surroundings while staying active. It doesn’t matter if you’re pedaling through city streets or mountainous landscapes, cycling is a way of life in Japan.
Many Japanese cities are bike-friendly with separate cycle lanes and incredibly considerate drivers. In rural areas there are stunning routes through rice paddies, forests, and coastal paths. It’s a hugely enjoyable way to explore and spend time outdoors.
Cycling improves cardiovascular health, strengthens muscles, and reduces stress. But it’s not just the fitness benefits that I love. When you cycle, you aren’t separated from your surroundings by metal and glass (like you are in a car or bus). Which means you can take in the sounds, smells, and sensations of what’s around you and feel more connected to it.
7. Karate and Martial Arts
You might not think of martial arts when you think about Japanese wellness practices, but they actually have meditative aspects. Japan’s martial arts like karate, judo, and aikido aren’t just about self-defense – they’re also about physical and mental mastery. For example, Karate combines precise movements with meditation to create a holistic practice.
Training involves learning techniques (kicks, strikes, and blocks), practicing forms (kata), and sparring with partners. Martial arts improve strength, flexibility, and coordination while teaching discipline and mindfulness. While I haven’t tried these ones myself (I’m more of a Tai Chi/Qi Gong girl!), I’m told that they’re a workout for both the body and mind.
8. Radio Taiso
Every morning, groups of people across Japan gather to do Radio Taiso, a form of calisthenics. It’s a 10-minute exercise routine set to music with instructions that are broadcast on the radio.
Radio Taiso involves simple, gentle stretches and movements – the practice is designed to be accessible to people of all ages. It promotes joint health, flexibility, and a sense of community (because it’s usually done daily in a group).
9. Do-in
Do-in is a Japanese form of self-massage and stretching. If you’re feeling a little tense, then this practice is designed to stimulate energy flow (ki) throughout the body.
Using your hands and fingers, you apply pressure to key points, tap areas of tension, and stretch gently while focusing on your breathing. Do-in is thought to enhance circulation, relieve tension, and promote relaxation. It’s a simple yet effective Japanese practice for recharging.
10. Mindful Cultural Practices
Japanese culture is filled with practices that blend mindfulness and creativity. There are several popular ones that are easily accessible to wellness travellers including…
- Tea Ceremony (Chanoyu): A ritual of preparing and serving matcha with precision and grace, fostering calm and gratitude.
- Ikebana (Flower Arranging): A meditative art that emphasises balance, harmony, and the impermanence of nature.
- Calligraphy (Shodō): Writing Japanese characters with brush and ink, focusing on each stroke.
- Kintsugi (Pottery Repair): The art of mending broken pottery with gold, celebrating imperfections as part of an object’s history.
These practices all encourage mindfulness, patience, and creativity. They can help you slow down and appreciate activities that might otherwise seem everyday. Incorporating them into your retreat is a wonderful way to learn more about Japanese culture which enjoying a meditative practice.
Which Japanese Wellness Practices Are You Excited To Try?
There are so many wellness practices on offer in Japan, it really is a haven for retreats. Whether you’re soaking in a hot spring, invigorating yourself with misogi, or simply taking a mindful forest walk, there are so many options to choose from.
I’d love to know which ones you’re most excited to try… DM me on Instagram and let me know!
